No matter how long your trip is, getting sick while traveling is almost inevitable. Viruses and illnesses spread quickly in hostels, hotels, on small islands, and even in bustling cities. Our bodies often become run down in unfamiliar climates, environments, and circumstances. Add to that the new foods we’re eating, the different activities we’re doing, and sometimes even the stress of travel—it’s a recipe for feeling under the weather. Air conditioning, a common comfort in many places, can also play a role in spreading cold and flu viruses or weakening our immune systems.
That’s why it’s so important to take care of yourself both before and during your trip, and to have a plan for what to do if you end up sick. Speaking from experience, I’ve dealt with everything from mild colds to a stomach virus that landed me in the hospital for a few days while traveling. Over time, I’ve learned what’s helpful to pack, how to recover quickly, and how to make the experience less miserable.
Getting sick abroad is never fun, but with the right preparation and mindset, it doesn’t have to ruin your trip. So, listen up—here’s my tried-and-true advice to make being sick away from home a bit smoother and a lot less stressful. Stay prepared, and you’ll thank yourself later!
Always Have Backup Medicine on Hand
First and foremost, pack some backup medicine! Whether you’re on a remote island in the Pacific with no pharmacy in sight or in the middle of a bustling Asian city, you might not have easy access to the medications you rely on. Even when pharmacies are available, the brands and formulations you’re used to may be hard to find—or nonexistent. That’s why it’s so important to bring the essentials with you.
For example, I always carry Advil because I prefer it over Tylenol or paracetamol, both of which are more common outside the U.S. I also pack DayQuil and NyQuil because they work well for me, but I’ve rarely been able to find them abroad. In addition, I never travel without Imodium and Pepto-Bismol for minor stomach issues, electrolyte packets for rehydration, vitamin C, and my personal supplements like probiotics and women’s health vitamins.
Sure, you can usually find something similar at a large pharmacy, but there’s no guarantee it’ll work the same way for your body—or that it will even be available where you’re traveling. Keeping a small pouch of these essentials in your suitcase or backpack can make all the difference.
Now, imagine being stuck on a remote island with no access to Western medicine and coming down with a horrible illness. That small stash of DayQuil, Advil, or Imodium could feel like a lifesaver. Trust me, you’ll be grateful you packed it!
Have Travel Insurance
Before leaving on any trip outside your home country, research and purchase travel insurance. Travel insurance is an absolute necessity for anyone, no matter how short the trip. A hospital bill overseas is not something you’ll want to budget for, so knowing your insurance will cover you is a huge relief. It not only provides comfort and security but also gives you the freedom to seek medical care when needed, no matter the cost.
I’ve used my travel insurance multiple times while getting sick abroad, including visits to hospitals and clinics. Each time, I’m grateful for having it because I never second-guess my decision to seek care when I’m unwell. If you’re unsure which policy is right for you, check out my article on travel insurance for recommendations and tips.
Stay Hydrated
Staying hydrated is one of the simplest yet most effective ways to prevent and recover from illness while traveling. Unfortunately, many bottled waters sold in some countries lack essential minerals and vitamins, requiring you to drink even more to stay properly hydrated. Pay attention to the quality of water you’re buying, and ensure you’re drinking enough, especially when traveling in hot climates or indulging in coffee, alcohol, or sugary drinks more often than you would at home.
Dehydration can sneak up on you, particularly when you’re constantly on the go. Keeping your hydration in check is an easy way to feel better faster if you do get sick—and it’s even easier to prevent illness when your body is properly hydrated.
Visit a Local Pharmacy or Clinic
If you’re unwell, don’t hesitate to visit a local pharmacy or clinic. This is where your travel insurance comes in handy, so take advantage of it. While the treatments and medications might not be the same as what you’re used to at home, it’s worth consulting with professionals to get an idea of what’s wrong and what medications or treatments are recommended.
Many pharmacies around the world employ well-trained staff who can assess your symptoms and recommend over-the-counter remedies. Even if the packaging isn’t in your language, their advice might save the day and have you feeling better in no time. It’s always better to seek help than to suffer through it.
Get Electrolyte Packets
Electrolyte packets are a lifesaver when you’re sick abroad, and I always carry some with me alongside other basic medicines. While you can usually find them at pharmacies or convenience stores worldwide, having your own stash ensures you’re prepared no matter where you are.
These packets are an easy way to rehydrate and replenish essential vitamins and minerals when your body is run down. Just mix them with bottled water, and you’ll likely feel a noticeable boost in energy and hydration. They’re small, lightweight, and an essential part of my travel kit.
Maintain Good Hygiene
Good hygiene is critical when traveling, even more so when you’re sick or trying to avoid illness. Simple habits like washing your hands regularly, carrying hand sanitizer, and avoiding touching your face can make a big difference. Be mindful of shared surfaces and areas where germs are more likely to spread, such as public transportation or hostel dorms.
While traveling exposes you to unfamiliar bacteria and environments, maintaining cleanliness can reduce the risk of illness. It might seem basic, but the more you prioritize hygiene, the better your chances of staying healthy on the road.
Rest
Rest might not be what you want to hear when you’re traveling, but it’s often exactly what your body needs. Travel can be exhausting, with long days filled with sightseeing, new foods, and unfamiliar activities—all of which can push your body to its limits.
Getting adequate sleep is one of the best preventative measures against illness, and it’s even more important if you do get sick. While it might feel like a waste to spend a day in bed on vacation, overexerting yourself will only prolong your recovery. Listen to your body, slow down, and give yourself the chance to heal. You’ll be able to enjoy your trip so much more once you’re feeling better.
Know Emergency Numbers and Local Healthcare Options
When you arrive in a new destination, take a moment to familiarize yourself with the local emergency numbers and the locations of nearby clinics and hospitals. It’s a small step that can save you a lot of stress if you fall ill.
You don’t want to be scrambling for information in the middle of a health crisis. By knowing your options ahead of time, you’ll feel more prepared to handle any situation calmly and efficiently.
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